Ep.4. Body Scan for total relaxation. [wellbeing]

Unknown: 00:00:06

Welcome to the Borealis experience. I'm your host

Unknown: 00:00:10

Aurora, and I'm very grateful to be spending some time with you

Unknown: 00:00:14

today. If you want to relax, unwind, reflect, then this is

Unknown: 00:00:21

the place to be, you can go back to season one and pick out

Unknown: 00:00:26

meditation that suits you. Or you can listen to several

Unknown: 00:00:31

inspirational talks that I titled so that you can pick what

Unknown: 00:00:37

is best for you today. Today, I want to guide you through a body

Unknown: 00:00:42

scan. This will be more of a relaxation than meditation. When

Unknown: 00:00:50

we meditate, we, most of the time, sit up straight, you can

Unknown: 00:00:57

also lay down but today I would like you to lay down on the

Unknown: 00:01:03

floor on the ground on a mat. Or you can lay down on your couch,

Unknown: 00:01:10

on your bed, whatever is most comfortable for you have

Unknown: 00:01:15

comfortable clothes on

Unknown: 00:01:17

and

Unknown: 00:01:18

maybe see, organize it that way that you have nothing important

Unknown: 00:01:23

to do. After this little session here as you can just unwind and

Unknown: 00:01:29

relax or just have a super lazy day. He'd pizza and drink coke

Unknown: 00:01:35

cuz we need those days too. Alright, find your space where

Unknown: 00:01:43

you are at peace undisturbed, and just can lay down.

Unknown: 00:01:53

And then close your eyes. Preferably have your arms like a

Unknown: 00:02:00

little bit spread apart from your body and your palms facing

Unknown: 00:02:06

up to the sky. Take a deep breath in and exhale and inhale

Unknown: 00:02:24

and exhale. And today with this body scan, don't worry if you

Unknown: 00:02:33

fall asleep it happens to most of us because it's deeply

Unknown: 00:02:36

relaxing what we're going to do today so just listen receive,

Unknown: 00:02:44

let go of everything that was and will be and just be here

Unknown: 00:02:48

with you. We will be starting by the bottom part of your body so

Unknown: 00:02:55

the toes. Maybe you want to wiggle your toes one last time

Unknown: 00:03:06

we go up to the heels and just scan your whole foot what I

Unknown: 00:03:17

always like to add to these body scans as gratitude. So picture

Unknown: 00:03:24

your feet now your toes, your heels and thank you feed for

Unknown: 00:03:33

serving you on a daily. You walk around on them every day, every

Unknown: 00:03:45

hour of the day except when you're sleeping and they can

Unknown: 00:03:50

bring you to magical places. Now we go up to your ankles. Maybe

Unknown: 00:04:05

you want to roll out your ankles one more time and then kind of

Unknown: 00:04:11

leave your feet relaxed, flopping open to the right and

Unknown: 00:04:17

to the left.

Unknown: 00:04:24

We got up to the calves. How do you Caulfield feel today? They

Unknown: 00:04:32

relaxed or tensed try to bring maximum relaxation into your

Unknown: 00:04:41

calf muscles. When we go to the knees, knees help you to climb

Unknown: 00:04:55

stairs. Go for hikes Then we go further up to the thighs. Relax

Unknown: 00:05:18

your thigh muscles, your hamstrings, your quadriceps. And

Unknown: 00:05:26

everything go there. We go up to the hips. scan your pelvis, all

Unknown: 00:05:44

the intestines is carrying, tried to send relaxation into

Unknown: 00:05:51

that area. Here we can even start to send our breath into

Unknown: 00:06:00

the pelvic area. Feel how your lower back is pressing into the

Unknown: 00:06:13

surface you're laying on.

Unknown: 00:06:20

We go all the way up the spine. Thank you spine for allowing you

Unknown: 00:06:28

to sit upright, walk upright, turn from the right to the left.

Unknown: 00:06:44

Let your bad back muscles relax. We go to the belly to the front

Unknown: 00:06:53

area, you may place your hands on to your belly and relax here.

Unknown: 00:07:02

A lot of times when we're angry when we're anxious, there's a

Unknown: 00:07:09

lot of tension on the battery area. Our breathing is more

Unknown: 00:07:13

superficial.

Unknown: 00:07:25

Go further up into the chest. Place your hands on to your

Unknown: 00:07:33

heart and breathe into your heart area here. Feel how your

Unknown: 00:07:41

ribcage is opening and closing again, when you breathe in. When

Unknown: 00:07:49

you exhale, we go into the shoulders a lot of time when we

Unknown: 00:08:11

sit a lot at our job or when we're studying lots. That area's

Unknown: 00:08:21

super super tensed and can lead to headaches.

Unknown: 00:08:32

Very good. Relax your neck muscles. Relax your throat. We

Unknown: 00:08:46

go into the arms now. Relax your upper arm, your forearm and your

Unknown: 00:08:55

hands. Picture your hands and imagine all the things you do on

Unknown: 00:09:07

a daily basis and you take them for granted

Unknown: 00:09:16

your wrists to push our poll. We go through the fingers now. Your

Unknown: 00:09:33

big thumb on the right hand. your index finger, your middle

Unknown: 00:09:39

finger, your ring finger, Pinky. Your left. your index finger,

Unknown: 00:09:51

your middle finger, your ring finger and your pinky wraps the

Unknown: 00:09:59

moon Now we go back up into the throat area, relax the throat

Unknown: 00:10:14

and imagining how it is wide and open. You're able to express

Unknown: 00:10:21

yourself clearly. You're able to breathe in fresh air and exhale,

Unknown: 00:10:28

warm air.

Unknown: 00:10:35

Sometimes when you feel anxious or nervous, that area gets

Unknown: 00:10:39

tight. And we have a hard time swallowing. We feel constricted.

Unknown: 00:10:47

Imagine an open Tria. Now we go into the face area. Imagine all

Unknown: 00:11:06

the face expressions you do you make on a daily basis and your

Unknown: 00:11:13

muscles around your eyes, especially relax them. relax the

Unknown: 00:11:21

muscles around your mouth. Relax your jaw. Beautiful. If you're

Unknown: 00:11:49

still awake, focus in to your breath. And enjoy the super

Unknown: 00:12:02

peaceful state you're in right now.

Unknown: 00:12:23

If you feel like staying in that position for longer, or you're

Unknown: 00:12:27

ready to go sleep, go ahead and have a good night. And if you're

Unknown: 00:12:33

starting out your day or continuing your day, I'm wishing

Unknown: 00:12:37

you a peaceful day. May nothing interrupt this piece. And if it

Unknown: 00:12:44

does, may you respond with grace and resilience. Wash it off. And

Unknown: 00:12:52

don't let those motherfuckers get to you. You were listening

Unknown: 00:12:57

to the Borealis experience. I'm your host Aurora, and I'm very

Unknown: 00:13:02

excited to be posting more episodes for you in the future.

Unknown: 00:13:07

Take good care of yourself. Buh bye.